Meditation is a phrase that’s getting used rather a lot in the intervening time. Particularly for the reason that COVID-19 pandemic, many individuals who haven’t tried meditation or yoga earlier than, at the moment are making it part of their on a regular basis lives. With that in thoughts, it could be useful to dive into how meditation is outlined after which share some useful recommendations on easy methods to meditate and easy methods to incorporate it into your on a regular basis routines. Listed here are some key questions and solutions about meditation and easy methods to obtain the observe (the record beneath isn’t exhaustive!)

What’s meditation?

There shall be many variations in reply to this query (very like asking what’s yoga?) however for me, the reply lies inside The Yoga Sutras of Patañjali and the Eight Limbs of Yoga, the sixth dhāranā, focus, seventh dhyāna meditation and the eighth limb, samādhi full meditative absorption. The next quote from is an apt reminder to modern-day practitioner’s yoga is far more than asana observe; “The third limb, āsana, focuses on the stretches and postures with a view to making ready the yogi’s physique to sit down for extended durations in meditation. It’s this side of yoga that has been most visibly exported to the West however too typically stripped from its context as one ingredient in a extra formidable and much reaching sequence” (Bryant 2009). Dhāraṇa-Dhyāna-Samādhi assist us achieve management over minds. Lastly, 

Patañjali’s Sutra 1,2 has helped me to grasp, and simplify, what meditation is:

“Yogas-citta-vritti-nirodhah: Yoga is the stilling of the altering states of the thoughts”(1:2)

One other quote that helped me to grasp Meditation is from Gurumayi Chidvilasananda the place she addresses the widespread criticism she hears from individuals saying they will’t meditate. Taken from her e book, The Yoga of Self-discipline; “Everytime you focus on one thing, it’s a type of meditation. So meditation is already a pure a part of your life.”

Listed here are another useful reads that can assist you dive into the definitions of meditation:

https://www.yogamatters.com/merchandise/from-mindfulness-to-insight

Meditation for Rookies Guide & CD

https://www.yogamatters.com/merchandise/everyday-yoga-meditation

How do you meditate?

To get the very best out of your chosen meditation observe, take into account the next options and to be variety to your self and never count on “excellent” outcomes every time you sit for meditation. The thoughts is of course very busy, so it can take time to decelerate and transfer inwards, remembering that some days shall be far simpler than others and most significantly, meditation is a person observe that feels best for you.

Preferrred areas and setting for meditation

• How a lot house and time do you will have accessible?
• Assume cosy! Your room ought to at ambient temperature so you aren’t distracted by being too sizzling/chilly
• Have your lighting at a midpoint, so that you’re not stimulated by vibrant lights
• Attempt to meditate when you already know noise round you may be at a minimal 
• Sounds; the Tamboura (Indian string instrument), sound of OM or silence
• Scent; Incense – Sandalwood is really useful is assist focus the thoughts and is uplifting

The perfect time for meditation

• What days would work finest for you?
• What time of day would go well with you? Bearing noise level above in thoughts
• Earlier than dawn? Prana flows from the solar, extra conducive to peacefulness earlier than households awaken or at sundown, whichever time affords you most house
• Attempt for 10 minutes, even 5 minutes to start out with aiming for 20 minutes after which see if it feels comfy to extend to 30 minutes then 45 minutes with a urged max at 90 minutes at a future level.
  

The perfect posture for meditation

• Be as comfy as doable, take into account a meditation cushion and blankets for final consolation & heat
• Alignment – if sitting in Sukhāsana, Straightforward pose, sit with knees beneath line of hips to keep away from any discomfort in hip sockets. Attempt sitting increased, add foam block or blanket to your base if knees are increased than hips

• Seated really useful over laying down on account of temptation to go to sleep!
• Mudras are hand gestures that can be utilized that can assist you dissolve additional into your meditation observe because the gestures channel your physique’s vitality circulation. Probably the most acquainted of the mudras is known as Gyan, non secular data, which helps us to pay attention and achieve insights to our lives. Gyan mudra is achieved by urgent thumb and index finger collectively on each palms and permitting the opposite 3 fingers to be straight

The perfect breath observe for meditation

• Invite a pure  even and  comfy breath, nothing effortful
• If selecting Ujjayi, Victorious breath, that is finest practiced alone and never in public in order to not disturb fellow yogis

Several types of meditation to observe

• Samprajñāta Samādhi “Focus on an object in order that the thoughts may be totally stilled. There are 4 levels”
• Vitarka, Thought software – Concentrating on a bodily object and solely that object e.g, a candle 
• Vichāra, Discernment – Having a psychological focus, recalling that image or chanting OM (or chosen mantra)
• Ānanda, Bliss – Utilizing reminiscence to recall experiencing bliss from a previous expertise
• Asmitā, “Egoism” – Ideas aimed toward decreasing “egoism” that focus on “I’m variety, I’m compassionate” ideas

The perfect music for meditation

Attempt specializing in sounds round you, however not defining them. Tune into the sound however attempt to not have interaction within the dialogue of the sound. Have you ever observed the birdsong early within the morning? There’s a sound meditation for you

Vipassana – “Seeing issues as they are surely” is the that means of Vipassana, one in every of India’s most historic meditation strategies that helps us to deal with life’s modifications with out reacting to these modifications, selling equanimity by making a deeper reference to physique and thoughts. The meditation approach teaches you to watch sensations within the physique with out reacting “not clinging or craving”. It’s taught in a residential centre for 10 days in silence enabling you to observe at dwelling upon completion of the course. 

I accomplished Vipassana for the primary time in December 2019 into January 2020 and should say that I imagine the approach helped me to navigate the lockdowns, discovering equanimity in my new and unfamiliar routine. I’ve managed to keep up the Vipassana observe and have a provisional place for a 3 day course in August. I’ve additionally served (as a volunteer) for five days which was equally useful. There’s something magical about being amongst others in silence.

Returning to Gurumayi’s quote, mindfulness might be seen as a kind of meditation and you’re shifting your consciousness to the current which in itself is focus. I can recall a colleague as soon as sharing a mindfulness approach throughout a lunchtime session the place we have been requested to finish a sure variety of chews earlier than devouring every chew of  our lunch. I used to be shocked by the simplicity of the request however the energy of noticing extra of texture, style and personal posture which I had not beforehand observed. Attempt not taking your cellphone with you in your subsequent stroll and see new issues on a well-known route as you go: sounds, smells, kinds of homes.

Maintaining an open thoughts about your meditation observe

Keep in mind to be variety to your self and check out completely different occasions of day to seek out how and which observe works for you and as soon as you discover it benefit from the journey and reap the calming life enhancing advantages of meditation.

Yogamatters’ picks: Necessities for meditation

A snug seat (or two)

I really like this Zabuton cushion, my legs really feel actually comfy supported on this base, permitting me to dissolve into my meditation observe. Āsana is Sanskrit for seat (additionally posture), this Ikat Spherical Cushion can be an important merchandise for any period of meditation observe.

Wrap up

One in every of my favorite props, these fleece blankets are tremendous heat and cosy – nice for meditation and ideal for restorative yoga observe too.

Deal with your self

A pleasant reward for a brand new or present meditator or a conscious reward for your self!